Pilates can really improve performance when taking on long distance walks.
Pilates focuses on balance, posture, strength and flexibility which are all crucial in avoiding injuries and enhancing performance.
Here are a few exercises that will complement your walking training plan.
Opposite arm & leg extension with crunch under body:
Begin on hands & knees and find a long, neutral spine. Draw the belly button up into the spine and engage the core. Extend left arm out long to shoulder height as you extend right leg long to hip height. Bring the elbow and knee in under the body as you drop the tailbone and pull the tummy in slightly more. Extend out long and repeat 5 to 6 times before doing the same with right arm and left leg again about 5 to 6 times.
Glute bridge with marching leg:
Laying on your back with neutral pelvis, slowly raise the hips and come up on to your shoulders. Tuck the tailback under and keep the hips level, raise the left leg into tabletop position and with a hinging movement from the hip, tap the toe to the floor. Try to do around 5 or 6 on the left side before lowering down and then repeating on right side.
Hamstring extension:
Perform a roll down by starting in standing, tuck your chin, round your shoulders and pull the tummy in. Gentle start to articulate through the spine, keeping the hands close to the legs and have your crown facing down to the floor. Once at the bottom, place your hands about a foots distance in front of your feet. Bend the knees so the hands are flat on the floor and the chest is in to the thighs. As you exhale, send the hips up towards the ceiling straightening the legs and trying to keep as much of the hand on the floor as possible. As you inhale, bend the knees and bring the chest and thighs back together. Repeat a few times both ways.
Quad and hip flexor stretch:
Lie face down on the mat, bring a foot in towards the bottom and take hold with your hand. Apply gentle pressure and keep drawing in as you breathe into the stretch more whilst keeping the hips pressing down into the mat. Continue for a few inhales and exhales. Then, push the foot heavier into the hand and as you exhale, raise the leg as though you are sending the bottom of the foot to the ceiling. Inhale to lower back down and repeat for a few breaths.
Blog by Anthea Champion – Personal Trainer (Champion Fitness)